|
Warm-up
200 Swim
200 Kick
200 IM Drill
Main Set
300, 200, 100
1:00R, even split swims
300, 200, 100
1:00R, descend swims
Just a little more...
16 x 25 kick fly on back
Swim Down
200 easy choice
2400 yards
|
Warm-up
10 x 50 Swim :15 rest
extra long streamlines at every wall
Main Set
4 x 300 swim
:45R, "work the blue"
4 x 100 swim
:45R, "work the stripes"
Just a little more...
8 x 25 swim not free
Swim Down
200 easy choice
2500 yards
|
Warm-up
1000 Swim
every 4th
25 catch-up
Main Set
3 x
4 x 50 freestyle swim
25 right arm/25 left arm, 15R
200 backstroke
Just a little more...
1 x 100 IM swim FAST
Swim Down
200 easy choice
2500 yards
|
|
Warm-up
300 Swim
200 IM Kick
4 x 50 build up
Main Set
8 x 150 IM, :45R
Odds: Drop weakest stroke.
Evens: Drop strongest stroke
Just a little more...
12 x 50 kick on back with fins
Swim Down
200 easy choice
2400 yards
|
Warm-up
10 x 75 Swim, :15R
middle 25's
not free
Main Set
8 x 125 free swim
broken w/:10 at 75
build 75 then build 50, 1:00R
Just a little more...
6 x 75 IM swim, no free
Swim Down
200 easy choice
2400 yards
|
Warm-up
500 Swim
400 IM Kick
300 IM Swim
Main Set
T-500 Freestyle
Record your time.
Just a little more...
EASY 400 kick on back with fins
followed immediately by a FAST 200 backstroke swim with fins.
Swim Down
200 easy choice
2500 yards
|
